Bison's Beef Building Blog

**Bison** · 12-06-2006 07:35 PM

Ok I've decided to change my routine a bit. I'm now going to hit each bodypart twice a week instead of once, I think my diet is upto it and most importantly I think my recovery is good enough to cope with how hard I'm going to hit my body in the next month or so

Monday 12th June
90 sec rest between sets MAX!

Deadlifts -
(8x60, 3x100) 5x120, 6x120, 6x120, 5x122.5
Bent over Barbell Rows
12x60, 12x72.5, 10x72.5
Seated DB Press - Haven't done these for... well ever!
12x15, 12x20, 10x20
DB Front Raises
20x10, 20x10, 20x10
EZ-Bar Curls - 60 secs rest - Lactic acid burn!
10x38, 10x38, 6x38
Calf Raises
15x130, 15x130, 15x130
Weighted Crunches - 50 secs rest
15x30, 15x30, 15x30
Leg Raise into Reverse Crunch -
15, 15x5, 15x5

Total Workout Time = 55 mins in and out

This is my planned workout for Thursday

Pull-Ups - hopefully I'll be able to push on with these now as I won't be tired from Deadlifting
One Arm DB Rows
Front BB Press
Upright Row
Rear Raises
Hammer Curls DB
Calf Raises
Weighted Crunches -
Hanging Leg Raises -

**Bison** · 12-06-2006 07:41 PM

Tuesday's - 5-10 reps

Bench Press -
Inc DB Bench -
Squats -
BB Step ups -
Leg Curls -
Dips -
Rope Pushdowns -
DB Side Bends -

-----------------------------------------------------------

Friday's - 12-8 reps

Incline Bench -
Heavy Decline Flyes -
Hack Squats - .
BB Lunges -
Leg Curls
Close Grip Bench Press -
Decline French Press - Might leave these out, too much volume on tri's I think
DB Side Bends -

Well that's my new workout, see how it goes.

**Bison** · 12-06-2006 07:49 PM

I've a couple of new goals now I've had a good luck at my body shape. I've identified were I think my weakest points are. Upper chest and middle upper back. My lower pecs are pretty big and they tie in well with my delts but in the middle upper they aren't as thick, I want to fix that, hence more emphasis on incline benching.

My middle and lower back have come on leaps and bounds, as have my traps thanks to my deadlifting. My lats are good thanks to pull-ups, I can do a mean lat spread

but my upper back is lagging in the middle, hopefully some more effort in rowing will sort this out.

My legs are naturally quite big so I can get away with a little slacking here, though I'm going to put more effort in. Just my knees worry me a little.

My shoulders are well shaped and I'm pleased with them, just starting to get a few twinges so I'm looking to try and few new exercises like the front raises to try and strengthen them inside.

Arms are my best and I concentrate on them the least! blessed with big arms. Just need to be wary of over training them I think.

I'd be gratefull for any comments on this workout. Any imbalances? too much? not enough?

**Tom_4000** · 12-06-2006 08:26 PM

Good to hear you're getting results!

So is this going to be a 2-day split, with 2 full body workouts a week?

**Bison** · 13-06-2006 12:06 AM

Yeah mate

Monday & Thursday: Back, Shoulders, Biceps, Calves, Abs
Tuesday & Friday: Chest, Quads, Hams, Triceps, Obliques

After this first week I think I'll be going low rep Monday & Tuesday, then a bit lighter Thursday and Friday.

**James Copping** · 13-06-2006 12:22 AM

split it into upper/lower workouts if ur going this route.

**Bison** · 13-06-2006 01:48 PM

Quote

Originally Posted by meathead1987

split it into upper/lower workouts if ur going this route.

There's method to my madness though. I agree with you but I'm much more likely to skip a training session if I just have a leg day, wrong I know but I just know what I'm like!

**James Copping** · 13-06-2006 03:33 PM

tut tut u little poo bag. Why not do arms/legs and chest shoulder back routine

eg

AL
rest
CSB
AL
rest
CSB
rest

**Bison** · 13-06-2006 06:23 PM

Quote

Originally Posted by meathead1987

tut tut u little poo bag.

busted! I know my weaknesses though so I plan so as to avoid them as best I can.

AL, CBS is better than Upper/lower I think but I'd be worried of over-training the arms with that, they'd almost be getting worked out 4 times a week...

Any reason you think these are superior to what I have planned meat?

**Bison** · 13-06-2006 06:30 PM

Tuesday 13th June

90 seconds rest between sets MAX!!

Bench - Shoulders and chest felt strong today
(6x60, 4x80) 6x102.5, 6x102.5, 6x102.5, 5x105
Inc DB Bench - Up in weight AND did more reps after hitting a wall for weeks!
7x35, 7x35, 7x35
Squats - Again up in weight AND reps!
(12x60) 10x100, 10x100, 10x100
BB Step ups - My lower back was just aching with these so I stopped.
16x40, 16x40
Leg Curls - Definately something wrong with this machine, can do 4 times more weight in other gyms
14x20, 9x25, 8x25
Dips - Couldn't find belt, so didn't add weight today, 50 sec rest instead.
12, 12, 10
Rope Pushdowns -
12x40, 11x45, 10x45
DB Side Bends - Was so fatigued by 2nd set I couldn't even pick the DB's up to do another set!!
12x30, 12x30

Total Workout Time = 60 mins